Your life is only as good as your choices. And your 30s offer the perfect opportunity to make the right choices—investing in individual wellbeing for a lifetime of rewards.
Here’s how you can achieve fitness in your 30s, which is more of a need than a choice.
Get an effective diet-plan in place
In the 17th century, the author Francois De La Rochefoucauld once said, “To eat is a necessity, but to eat intelligently is an art.” And it holds true even today. As you age, you need to be more mindful and wary of what you eat. The human body loses 3 to 5 percent body muscle mass and bone density every decade; especially if you have an inactive lifestyle. Protein-rich food items such as yogurt, cheese, seeds and nuts, beans, soy, tofu, cereal-based products, eggs, and lean meat help rebuild the body muscles.
Steering clear of smoking, alcohol, junk food, and unprocessed organic food items lowers the risk of heart diseases, cancers, and other lifestyle diseases.
“To eat is a necessity, but to eat intelligently is an art.”
Give priority to mental health
Once you enter your 30’s, you have more responsibilities to deal with, finances to manage, and goals to achieve, all of which severely impacts your mind and body. The stress levels begin to rise, leading to anxiety, depression, fluctuating blood pressure, imbalanced blood glucose levels, and many heart-related ailments.
Psychologist and life coach Nicole Martinez from Illinois School of Professional Psychology explains that stress is responsible for 77 percent of all illnesses—from the inability to lose weight and other digestive issues to heart failure. That’s why she says, “Learning solid coping skills, stress management, mindfulness, and healthy outlets can truly impact every area of your functioning.” Learning effective coping skills that work specifically for you is the key to happiness.
Take frequent breaks from the daily stressors to meditate and perform deep breathing exercises. Practice yoga or take regular walks in the park to maintain mental calmness amidst the chaos of daily life.
Give rest to your mind and body
Life in the 20s feels like a vacation, doesn’t it? Credit goes to your endurance and energy levels that never let you feel tired. You can stay awake till 3 am, plan weekend trips at the last minute, eat junk food all day, drink soda more than water—your body can take it all.
As you step into the 30s, however, you begin to feel exhausted. Instead of pulling all-nighters, you begin to sleep early. You realise the importance of sleep as it allows your body to repair, rejuvenate, and prepare itself for the next day.
If you refuse to listen to your body, you can invite a long list of disorders and diseases—from high blood pressure to heart failure. If you are still accustomed to old habits of sleeping late, it’s time to make some changes. Start by getting in your bed at least 30 minutes before your regular bedtime.
If you refuse to listen to your body, you can invite a long list of disorders and diseases—from high blood pressure to heart failure.
Get active and fit
Most of us are well-settled in our jobs and enjoy financial independence by the time we reach our 30s. However, when you get too comfortable in life, you stop challenging your body and mind. This could lead to weight gain, speed up aging, and bring a dip in metabolism and immunity.
Take care of your body, as you take care of your happiness because one cannot exist without another. Make time for meditation, yoga, or breathing exercises in your daily schedule. You can also partner with a friend for these sessions. Working out with someone has been scientifically proven to be more beneficial than exercising alone. Whatever you choose to do, stick to it. If you are persistent, the hard work will pay a lifetime of rewards.
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Suprita Joshi
April 6, 2020 at 3:43 pmNice article Gargi.
Sushma
April 6, 2020 at 7:09 pmVery accurately put, it’s the learning and relearning of coping skills and stress management that is helping me in my 30s.👍
Soulveda
April 7, 2020 at 11:04 amThank you, Sushma.